Mediterranean Chopped Salad is a fresh and vibrant salad with simple ingredients like tomato, cucumber, chickpeas, red onion, olives, and cubed feta over a bed of leafy greens. It has a homemade dressing - vinaigrette that will have your taste buds popping.
Mediterranean Chopped Salad
Mediterranean Chopped Salad is the kind of recipe you eat over and over again. This fresh salad features easy-to-find veggies that are perfect for summer BUT easy enough to find and enjoy year-round. It's packed with zesty flavor, color, and nutrients!
This really is the ultimate salad when you are looking for a light meal or lunch that you can feel good eating. It all comes together in 10 minutes for a meal everyone will love.
This salad is fabulous for lunch, dinner, or even a surprising side dish. You can also make it ahead for lunch and meal prep.
What is Mediterranean Style Chopped Salad?
Mediterranean Style Chopped Salad is a combination of fresh veggies like crisp cucumber, sweet tomato, and red onion with kalamata olives! I also added chickpeas to my chopped salad for some plant-based protein. The magic ingredient to make it a Mediterranean-style or Greek-style salad is the cubed feta and Healthy Greek Salad Dressing on top.
It's a chopped salad because all of the ingredients are cut into small pieces that are perfect for easy salad eating.
Mediterranean Chopped Salad from Running in a Skirt Share on X
Ingredients:
Here's what you'll need to make this Mediterranean Chopped Salad!
- Cucumber: I like using fresh, crisp seedless style or English cucumber for my salads. In addition to not having seeds, the skin is often thinner and it's not bitter.
- Tomato: You can use cherry tomatoes cut in half or regular tomatoes chopped into bite-sized pieces. Either will work!
- Red Onion: I like using a fresh red onion for my salads and dice it into small pieces. I love the flavor of red onion but don't like the bigger chunks.
- Olives: Kalamata olives are the perfect choice for this salad and complement the Mediterranean flavors perfectly.
- Chickpeas: Canned chickpeas are perfect for this Mediterranean Chopped Salad. Just open the can and rinse and drain them well.
- Feta: You can use already crumbled feta BUT I love the texture and flavor of freshly cubed feta cheese for this salad. I feel like it feels a bit more authentic.
- Greens: You can put this salad on any type of greens! I had fresh spinach but chopped romaine, spring mix, or even kale would be yummy. Just be sure to chop the lettuce into bite-sized pieces.
- Italian Seasoning Blend: I like to add a touch of my homemade Italian Seasoning Blend to bring out the flavors of my salad.
- Salad Dressing: I love using my homemade Greek Salad Dressing for this recipe! If you need to save time your favorite bottle dressing will also work. If I use a bottled dressing, I still like to add a squeeze of fresh lemon to brighten it up!
Salad Dressings Options:
- Homemade Greek Salad Dressing
- Simple Olive Oil, Vinegar & Lemon
- Girard's
- Stonewall Kitchen
- Ken's Steakhouse
Directions:
There are just a few simple steps to making this Mediterranean Chopped Salad.
- Get out all your veggies and wash them.
- Drain your chickpeas and rinse them well.
- Chop the tomato, cucumber, feta, and lettuce.
- Put a bed of lettuce on a plate. Line up your veggies and cheese on top.
- Top with Salad Dressing and Italian Spice Mix.
Variations & FAQ
I love this Mediterranean Chopped Salad recipe as written but here are some yummy additions!
- Diced Bell Pepper
- Cooked Quinoa or Faro
- Whole Pepperoncini
- Diced Cabbage
- Fresh Herbs - Basil, Parsley or Oregano
How do I store the salad?
Most salads don't store well but this one does! The cut veggies will keep in an airtight container in the fridge for up to three days. If you use green like spinach that wilts easily, you will need to add that at the last minute however if you use chopped romaine it will also keep in the fridge for several days. This is actually a great salad to make ahead or for meal prep.
Store the dressing in an airtight container in the fridge and add it just before serving.
You'll Love this Mediterranean Chopped Salad!
This Mediterranean Chopped Salad really is the best salad to make for a quick meal. It's light but filling with chickpeas and full of a rainbow of veggies that make you look and feel good. You can't go wrong with this fabulous vegetarian meal.
Serve it With:
This salad is a great stand-alone meal because it has chickpeas BUT if you want something extra with it add one of these!
- Baked Lemon Salmon
- Grilled Lemon Shrimp
- Grilled Chicken
- Cooked Pasta
Mediterranean Chopped Salad from Running in a Skirt Share on X
More Healthy Salads to Love:
- Kale Caesar Salad
- Strawberry Caprese Salad
- Strawberry Poppyseed Salad
- Vegan Cobb Salad
- Caprese Grilled Peach Salad
- Rainbow Salad
- Summer Kale Berry Salad
More Healthy Mediterranean Recipes to Love:
- Meditteranean Chickpea Salad
- Mediterranean Grilled Shrimp Skewers Bowl
- Meditteranean Buddha Bowl
- Meditteranean Quinoa Salad
- Meditteranean Pasta Bake
If you make this recipe, I’d love to hear what you think! Leave a comment and a star rating ★ below. Make sure to follow me on Instagram, Pinterest, and Facebook too!
Mediterranean Chopped Salad
Ingredients
- 4 cups greens - spinach, romaine, spring mix or kale, chopped
- 1 cup cucumber, chopped
- 1 cup tomato, chopped
- ¼ cup red onion, diced
- ½ cup chickpeas, rinsed and drained
- 2 tablespoons kalamata olives
- 4 ounces feta, cubed
- Greek or Mediterranean Salad Dressing
- Italian Spice Mix
Instructions
- Put a bed of your greens on a plate.
- Carefully top it with lines of cucumber, tomato, red onion, chickpeas, olives, and feta.
- Top with salad dressing and sprinkle with Italian Spice Mix.
Notes
Nutrition
Nadalie Bardo says
YUM! This salad is perfect, all my favorites are here.
Bella says
YUmm this looks so good, I love a good salad. I need to make this
Heather @ US Japan Fam says
I'll have to leave out the olives but otherwise this looks SOOOO good - beautiful salad, can't wait to try it!
Alison says
I usually add chickpeas to my salads, but never kalamata olives. I am not sure why because that would really improve the overall flavor.
Mimi says
This looks delicious and perfect for quick lunches
TAF says
I just tried this last night. Was feeling a little blue and this perked me right up. Light and nutritious. I ate as entree and have the 2nd half for tonight - I can't wait!! I added some sliced black olives too and mixed it all up vs. topping with feta (I used non-fat - really good.)
Thanks for the share. - TAF
JulieWunder says
Thanks! I'm so glad you liked it! Olives are a fabulous addition.
Tina Muir says
Ahhhh Julie I LOVVE these kinda salads, and I actually had pretty much this exact thing out for lunch today! It is a great meal to kick start your health back into action! Thanks so much for joining up, I always love to see what you bring 🙂
Cassandra @PoweredByBling says
I love this version of a Greek salad with the added chickpeas. Great healthy lunch idea! Thanks for linking up, Julie!
Chaitali says
This looks great! I agree that I don't notice a difference in the taste of the reduced fat feta and the full fat. I've never tried meyer lemons before. Do you find them in the regular grocery store or do you have to go to a specialty store?
Rachel says
This looks amazing! And I think my kids will like it too -- bonus!
JulieWunder says
Thanks Rachel!
Annmarie says
This looks fantastic, Julie! I LOVE chickpeas- definitely need to make it for lunch this week!
JulieWunder says
Thanks Annmarie!
Stacie @ SimplySouthernStacie says
I see feta and chickpeas which are pretty much two of my favorite things ever!
JulieWunder says
Me too!
Jenny says
YUM! This is so pretty and I love salads that I can prep on Sunday and they just get better and better in a day or two. I'm loooving this back-on-track January stuff. It's such a welcome change of pace every year!
JulieWunder says
It is! It's nice to regroup and get our bodies back to eating food that fuels us so well!
Sommer @ASpicyPerspective says
Love the flavors in this gorgeous dish!
JulieWunder says
Thanks Sommer!
Deborah @ Confessions of a Mother Runner says
Always been one of my favorite go to salads. I like the red fat feta too still very flavorful.
JulieWunder says
I agree- Sometimes reduced fat stinks (ie.. Reduced fat peanut butter should never be consumed) but feta works.
Dan Steadman says
wow...is this as good as the other Mediterranean salad posted in July? Found a good Mediterranean restaurant in Greenville on New Years...I don't diet, just adjust permanent habits...stayed away from the cookies half the time...
JulieWunder says
This one is different-- more just regular salad! Really good too! Perfect for the new year.
Lori L. Clark says
I like to add a little bit of cilantro to mine. But not everyone likes the taste of cilantro, so it's just an option. 🙂
JulieWunder says
That's a great idea! I love cilantro!
Blane Sherer says
Your food photography keeps improving.
Your salad shots look great today !
JulieWunder says
Thanks so much!